Monthly Archives: August 2018

Thousands of books have been published and millions of articles have been written about weight loss as everyone seems to be singing the same mantra. It gets difficult for the reader to assess the credibility of the various weight loss programs that can be found both offline and online. Therefore, no more space or time is going to be wasted in writing down another version of the best weight loss diet. Here, you are only going to find the best health tips that you can rely on.

The health tips mentioned here are logical and they work best with everyone (excluding people with serious illnesses and those who are on high medications). These tips are simple advices to make your life a healthy one and are about ways to exclude harmful elements from your life. So let’s begin,

· One of the best health tips that anyone can give you is to correct your eating and sleeping routine. You might not believe it to be important as long as you are completing the 8-hour count, but it is true. There is no harm in late-night partying once in a while, but you must try to build up a daily routine where you go to bed on time to get a fresh start for the next day.

· Secondly, drink plenty of liquids. The liquids that are referred to here are water and fresh fruit juices or smoothie and not the artificially flavoured concoction found in tetra-packs. Our body is mostly water and as such it can be rightly named as the primary fuel of the body. Once you start drinking the required amount of water, you are going to note that you have become more agile and that you don’t tire so easily. Moreover, it is also going to fill up the space in your tummy, leaving out less room to put in the junk. But there is another significant benefit of drinking good amounts of water and that is that it allows and facilitates the flushing of toxins from the body which can become the number one cause of fat storage.

· Thirdly, you must remember that you should treat your body with fresh food substances instead of going for the processed and ready made ones. Consider it as a bar of standard, the fresher and more organic food, you eat, the more benefits you gain and if you go for packaged and tinned foods to which many chemicals have been added then you are going down the line to destructive health. So, consume more fresh fruits and vegetables and go for beans, nuts and lentils instead of opting for boxed cereals and microwave meals.

Creating a heather lifestyle doesn’t have to be complicated but it does require commitment. It takes 21 days to create a new habit, and 6 months for that habit to become ingrained in your routine. Since life can get in the way, I recommend small changes one step at a time. The list below represents five simple health tips that you can incorporate into your life and make a huge impact on your health, energy, and vitality. Choose one item at a time and do it for at least 3 weeks before adding another component to your lifestyle. When you are doing it without having to constantly remind yourself, then you are ready to move on to the next item.

1) Drink half your “ideal” weight in ounces of water per day. If your ideal weight (not your actual weight) is 120 pounds, you should drink 60 ounces of water per day. Even mild dehydration will cause a 3% drop in your baseline metabolism. That means you will gain 1 pound of fat every 6 months! Drinking water minimizes bloating and water retention in women. These symptoms are often a result of lack of hydration. Drinking plenty of water is how you flush the fat and toxins stored in your fat cells, and also how you can prevent muscle cramps. When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer. When exercising, you should try to drink 3-5 ounces of water every 20 minutes. Downing your 8-10 glasses of water all in one sitting doesn’t cut it. For maximum effectiveness, staying “evenly” hydrated throughout the day is how our bodies metabolize fat. Also, proper hydration keeps our kidneys and bowel function healthy. Getting the proper hydration also gives you more youthful looking skin. Symptoms associated with mild dehydration are weakness, muscle cramps, headaches, irritability, fatigue, trouble concentrating, heart palpitations, and anxiety.

2) Get your Vitamin D levels tested. Over 80% of Americans are Vitamin D deficient. This is especially prevalent during the winter months. Research shows that proper levels of vitamin D can boost your immune system and decrease your risk for cancer. You can buy Vitamin D3 in a supplement form or you can spend some time in the sun, although your body can only generate vitamin D from UVB rays and during certain times of the day. There is an app for smartphones called Dminder. This app will let you know what time of day, based on your geographic location, the sun is at the proper angle and generating UVB rays so your body can create Vitamin D. In some geographic areas there will be times of the year that you cannot generate vitamin D from sun exposure and will need to get it in the form of supplementation or special tanning beds. This app takes all of the scientific data into account plus your personal profile which includes skin pigmentation, weight, and age. When you are ready to begin your sun exposure, input the type of clothing you are wearing and start the timer. When you’ve maximized your Vitamin D production for the day, an alarm will sound to end your session. For those of you who don’t enjoy the outdoors or live in a location where you can’t generate Vitamin D, there are plenty of Vitamin D supplements. Look for Vitamin D in the form of D3. The daily recommended amount is controversial, but generally, 1000-5000mg is recommended. For more info on this topic visit mercola.com

3) Get to bed before 10pm. Since I know this is going to be challenging, start with going to bed just a little earlier each night and work your way to 10pm over a three week period. The latest sleep studies indicate that the deepest and most regenerative sleep occurs between 10 p.m. – 2 a.m. If your body is chronically deprived of “regenerative sleep” between 10 p.m. – 2 a.m., then you may still feel tired and have difficulty getting up in the morning. At 10 p.m., your body goes through a series of transformations following the rise in melatonin production. Melatonin not only helps regulate your sleep/wake cycle but is also responsible for the repair and restoration of your body. A reduction of your mental and physical activity is necessary for this 10 p.m. shift to occur. Watching television, reading from an electronic device, or bright LED clocks all impact melatonin production and the subsequent chain reaction that leads your body into deep sleep. This is one good reason to buy paperback books and a book light! You can also listen to relaxing music. Getting a good night’s sleep can create longevity and health. Deep rest during the night helps you fight stress, maintain a healthy weight, and keeps your energy levels high. A simple health tip for those wanting to lose weight: get a minimum of 5 hours of sleep per night.

4) Eat more fruits and vegetables. When we eat a diet high in whole foods, we feed our bodies thousands of micronutrients which stabilize our blood sugar and cholesterol, decrease weight, boost the immune system, reverse heart disease and prevent cancer. An apple a day may keep the doctor away but a mushroom a day will help keep cancer away! The micronutrients found in fruits and vegetables are very powerful antioxidants. Micronutrients create many cell protecting compounds. Many of these compounds such as polyphenols, flavonoids, carotenoids, and phytoestrogens have significant health benefits and are an essential component to optimal health. Micronutrients high in carotenoids are found in carrots, tomatoes, pumpkin, broccoli and spinach. Vegetables that are deep red, purple or black provide rich sources of polyphenols. Flavanoids are found in nuts, seeds, grains, green tea, red wine, kale, and lemons. Phytoestrogens are found in soybeans and flaxseeds. If you do not have access to a fresh variety of produce, then supplement your diet with a good whole food concentrate formula. It’s important to incorporate both raw and cooked vegetables into your diet. A simple health tip is that roasting vegetables is easy, quick, and delicious! Cut your vegetables into bite size pieces, drizzle them in olive oil, add salt, pepper and a little cayenne. Roast at 420 degrees for about 20 minutes. To change it up, add raw nuts or dried cranberries in the last five minutes of cooking. You can squeeze fresh lemon juice or shake some parmesan cheese over the top for added flavor.

5) Exercise for 20 minutes a day. It is not necessary to kill yourself at the gym for hours at time. You can get tremendous benefit from just 20 minutes of activity per day, and even walking the dog counts! If you can think of exercise as a play-date, then it can be something to look forward to rather than something to get done! Find something you enjoy doing, and do it. It could be tennis, swimming, hiking, jogging, weightlifting, Zumba aerobics, dancing, pole-dancing, kickboxing, boxing, cardio barre, Nia, yoga, biking, jump rope, hula hooping, climbing stairs, or even just shooting baskets. Think about something you used to love doing and then do it again! If you can commit to anything physical for 20 minutes a day you can make a big impact on your health and really boost your metabolism! Running on a treadmill for 20 minutes a day at 4 mph will take 26 days for you to lose 1 pound of fat. That’s a total of 14 pounds of fat in one year from this simple health tip. That’s a lot of pant sizes! There are so many fun ways to lose weight and get in shape while improving your heart health, reducing stress, increasing endorphins and building muscle.

There are many places to find a good health tip, whether it is on the internet or in a book. I am going to go over a few different tips that are important, but sometimes neglected. As I say in most of my health and fitness articles, the tips I give are not hard or boring. They will make getting healthy and fit an easy thing to do. You will be surprised.

Something that will help you out is adding some kind of fitness into your life. It does not have to be strenuous or tiring by any means. It can be as simple as taking a walk around your block. Adding this into your schedule helps out on so many levels. It gives you a chance to get outside and breathe some fresh air. It helps keep your body active, many different muscle will keep stimulated. Walking outside also gives you a chance to open up your chest and breathe deep. A lot of people that I talk too, that use walking in their daily routine, tell me it not only does wonders for their body, but also for their mind. They say that being outside alone gives them time to think and really clear their mind of stress. Give it a try; with this simple good health tip you will notice a great difference.

A pretty self-explanatory good health tip is to stop eating out. I’m not saying that every place that you eat out is unhealthy, but chances are that the majority of them are not good for your health. Usually ‘eat out’ places tend to use a lot of processed foods and contain tons of salts. If you do find yourself at a fast food place, try and eat one of their healthy alternatives. Now, even the most unhealthy food restaurants will have a couple of healthy choices on their menu.

Another tip comes with one simple and common word, water. Yes water; the majority of people, young and old, don’t get their daily water requirements. Again, a very simple good health tip that works wonders. Start drinking more water instead of the regular sugary drinks. Examples are coffee, soda, and juice. Of course it is unrealistic to cut these things out of your diet completely but instead try to exchange some of them for water. Somewhere around 8 cups of water a day is a healthy amount. Get in the routine of having water with you. If you have water with you, there is no need to go and buy a liter of soda from the corner store.

The first and foremost among heart health tips is that better lifestyle habits can help you reduce your risk for heart attack. You are what you eat. Better food habits can help you reduce your risk for heart attack. A healthy eating plan means choosing the right foods to eat and preparing foods in a healthy way.

Follow the Ten easy heart health tips to a healthier heart. You can reduce the chances of a heart attack by 90 percent.

To begin with, walk 30 minutes a day everyday, no matter what. Find a person who’s supportive and will not nag and will call you if you haven’t called him/her. It is crucial to call someone everyday. That’s the real commitment.

The next in the line of heart health tips is to know your blood pressure and do whatever it takes to get it down to 115/75.You can have the blood pressure down to 115/75 with just weight loss, walking and decreasing sugar and saturated fat in your diet.

Include 30 grams of nuts a day in your diet. Nuts raise HDL good cholesterol and decrease inflammation. But they have a heart benefit independent of those too. Nuts have healthy omega-3 fatty acids, healthy protein and some fiber. And this is one of the heart health tips is easy to do. Nuts that are raw, fresh and unsalted have the most benefit.

The fourth of the heart health tips is to learn your HDL (Good Cholesterol) number and do what you can to raise it to 50.For women; some believe a high HDL is more important than a lower LDL (Bad Cholesterol). The easy ways to increase it: exercise; have one drink a day; eat healthy fats such as safflower oil and nuts.

Eat 10 tablespoons of tomato sauce a week. This is one of my favorite heart health tips. Tomato sauce is loaded with blood pressure slashing potassium.

Floss the teeth regularly to avoid periodontal disease. It prevents inflammation in the arteries, which helps us head off heart disease. Many of us are unaware that our oral health affects all our arterial health, and that includes blood flow to the heart and sexual organs, and may be even wrinkles on our skin.

Eat no more than 20 grams of saturated fat a day and as little trans fat as possible to avoid inflammation in the arteries.

Don’t be fooled by foods that are low in fat but high in sugar. Read labels and throw out all food that has sugar as an important ingredient. The sugar causes inflammation and if you use more sugar than you need, it gets morphed into omentum fat, that dangerous fat around the belly.

One of the welcome heart health tips is to have a glass of wine or beer. It is a consistent finding that teetotalers have a higher risk of heart disease than people who drink a little, and people who drink a lot have little heart disease but tend to die of cancer. Though there are serious dangers to drinking, any kind of alcohol in moderation is good for arteries.

Finally, eat several servings of colorful fruits and vegetables a day. Include a lot of fiber, and do not increase to that amount all at once. Make sure the produce is fresh and wash it carefully and thoroughly.